Enthusiasm and Self-motivation

The 21/90 rule states that it takes 21 days to make a habit and 90 days to make a lifestyle. For the following exercise, you will commit to little self-motivation strategies for 21 days. If, after that period, you feel they work for you, continue until you reach a total of 90 days to make them part of your daily routine. Increasing your self-motivation will give you the chance to be more focused on your work and tackle problems with a more positive attitude.

1. The 2 Minute Exercise

Getting started is always the hardest part. So start your journey to self-motivation with small goals: For 21 days, find different things that you like that you can do in two minutes. 3 times for two minutes every day for 21 days.
Use the worksheet to control your goals.


Choose your favorite motivational song and set up your alarm with it or play it while getting ready in the morning.
Alternative: Find a short and easy sport routine to start your day (maybe some stretching).

Work time:

At your work place, find a space where you feel good. Take two minutes to consciously take a break from working—maybe watch the street from your window or maybe you feel good speaking with one of your colleagues.


At the end of each day, use the “My Happy List” as PDF and in 2 minutes write down as many things as you can that made you happy during the day. Use a new list each night and put it together at the end of the week to reflect. You will see how many positive things you can use to motivate yourself.

2. GROW Model

To keep your self-motivation high, it is important to work towards a certain goal. To achieve it, you will need to combine your purpose with the necessary actions. The GROW model will help you to have a clearer vision of your goals and the steps you have to take to reach them without losing your motivation.

The GROW model was designed by Graham Alexander, although it was John Whitmore who popularized it. GROW is successfully used in coaching and its applications have shown to be very effective.

GROW stands for:

  • Goal
  • Reality (current status)
  • Options (or Obstacles)
  • Will (or Way Forward)

How to use the GROW model:

1. Establish the Goal:

First, you need to define what you want to change or to achieve as a goal. Make sure that this is a SMART goal, one that is

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-bound
2. Examine the Reality (or current status):

This is an important step. Too often, people try to solve a problem or reach a goal without fully considering their starting point, and often they’re missing some information that they need in order to reach their goal effectively. Think about your current reality, the solution may start to emerge as well as the steps you need to take to reach it.

3. Explore the Options and/or obstacles:

Now determine what is possible—what are your options for reaching the goal?

4. Establish the Will; Plan Your Way Forward:

By examining the current reality and exploring the options, your will now have a good idea of how you can achieve this goals.
The final step is to commit to specific actions in order to move forward towards your goals.

Finally, decide on a date when you’ll review your progress. This will provide some accountability, and allow you to change your approach if the original plan isn’t working.

Top Tips:

  • Think positive: Eliminate negative thoughts.
  • Write down the goals and have a deadline.
  • Divide big goals into small goals: Be realistic. With unachievable goals, you will only achieve demotivation.
  • Visualize the goal clearly: “If you can see it, you can do it”. It is important to have a clear picture of where you are going.
  • Self-reward: To encourage self-motivation, it is important to enjoy every achievement, no matter how small it is.

GROW Model Sheet as PDF